Friday, September 16th 2022

WARM UP

Banded Shoulder Opener

2 Sets

50m SA KB OH Carry (ea)

10 PVC Pass Throughs

10 PVC OHS

then

Barbell OHS and Bench Warm Up

STRENGTH

Bench Press

8,8,6,6,4,4,2

In a 13 Minute Window Build to a heavy double using this rep scheme

GET FIT

4 Sets

3 Minutes On/1Minute Off

12 OHS (75/55)(Rx+115/75)

12 Bar Facing Burpees

Max Cal Machine in remaining time

RECOVERY

CrossOver Iron Scap Protocol